When a physician recommends cutting fat out of your doctor, he is likely referring to unhealthy fats, such as saturated fat and trans fat. These fat types can promote heart disease by raising cholesterol levels. Instead, look for foods with healthy fat. Healthy fats lower cholesterol numbers and are antioxidants.
Olive Oil
Olive oil is a monounsaturated fat and can be used in place of butter, margarine and other spreadable fats. It can lower low-density lipoprotein (LDL) cholesterol (the bad type) and keep high-density lipoprotein (HDL) levels (the good type) stable. Extra virgin olive oil is a good healthy fat choice.
Fatty Fish
Fatty fishes are rich in omega-3 fatty acids. Omega-3 fatty acids have properties that can prevent heart disease, depression and arthritis. Fatty fishes that are sources of good fats are sardines, herring, salmon, tuna and mackerel.
Avocados
Avocados as well as oil derived from avocados are good food sources for healthy fats. Both are high in monounsaturated fat.
Canola Oil
Canola oil can be used as a dressing or to fry or sauté foods. It is high in monounsaturated fat and is also rich in omega-3 fatty acids. Canola oil has a low saturated fat content.
Flaxseed
Flaxseed has omega-3 fatty acids and may have anti-cancer benefits. It is available in whole form or as oil.
Nuts
Nuts are healthy fat sources and are considered a monounsaturated fat. Nuts that are considered healthy fats include cashews, almonds, pecans, pistachios, peanuts and walnuts.
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